Scientific research has shown that by
eating food that is extra-filling, drinking different liquid refreshments
between meals and managing stress, you can beat the hunger and stay on
target for effective weight loss.

1. Eat Filling Foods

Start with oatmeal.
When you eat either quick oats, steel-cut oats, or rolled oats is an easy
way to conquer your hunger until lunchtime. Oats doesn't cause blood sugar
to spike that will induce hunger. Oatmeal has a high fiber content and that
slows down carbohydrate digestion and absorption. Having oatmeal with some
grapefruit or cut apples and almond milk for breakfast is a healthy start
to your day and it will help suppress your appetite.

Lean protein for breakfast is a great choice.
Lean protein - lean meat, eggs, or yogurt is a great choice for breakfast.
If you eat lean protein early in the day, you will stay sated through the
day.

Grapefruit is a great addition to your diet.
A diet consisting of only grapefruit is a fad that is not effective, but
studies have shown that half a grapefruit taken with each meal helps people
lose extra pounds.

Eat fruit and vegetables with lots of fiber.
Most fruit and vegetables are high in water and fiber, and both of these
keep you feeling full. All your meals should mostly contain fruit and
vegetables together with portions of fat and protein.

Eat a serving of nuts each day.
Nuts contain a mixture of fiber, protein and unsaturated fat that is quite
filling. Studies show that eating a portion of nuts, particularly almonds,
daily will help you feel less hungry.

Flaxseeds added to your food will prevent blood sugar from spiking.
Flaxseeds can be sprinkled on food like smoothies, yogurt, vegetables and
salads. High in fiber, flaxseeds prevent blood sugar from climbing quickly,
and this will suppress your hunger.

Spicy foods engages the senses.
Spicy foods engage the senses in such a way that you'll be more aware of
how much you eat and when you've had enough.

2. Drink Healthy Beverages

Juice vegetables.
Juicing carrots, kale, cucumbers, spinach, or any other vegetables gives a
beverage that is filled with vitamins and it will keep you sated for a long
time. This does not work for fruit juice, as fruit contains many sugars.

Suppress your appetite by eating organic broths or soups with low
calories.
If you use chicken noodle soup with low calories, you'll get the chicken
protein and the broth will fill you up.

Green tea prevents fat storage.
Green tea contains EGCG which has been known
suppress your appetite for centuries. EGCG increases production of ghrelin
and helps you feel full. If you drink green tea daily, you will help
inhibit fat storage.

Drink more water.
When you're dieting, drinking lots of water really helps. Your stomach will
stay full if you drink water during meals and even before or after. When
you are hungry, drink water first and then only eat something - it will
help you eat less.

Try caffeine.
As far as suppressing appetite is concerned, caffeine affects people
differently. Having a cup of tea or coffee without milk or sugar to quash
hunger works well for some, but not for others. Drink a cup of black,
unsweetened coffee or tea and pay notice to what happens in the few hours
after. If you're not hungry, it may work for you as an effective appetite
suppressant.

Avoid alcohol, but not red wine.
Many alcoholic drinks including cocktails and beer are full of calories.
Since alcohol lowers your inhibitions, it's more likely you won't stick to
your diet when you consume alcohol. Red wine will however suppress your
appetite by giving you a sense of fullness. Do however limit yourself to a
maximum of two glasses per day.

3. Change your Daily Habits

Sleep well.
Research shows that sleep deprivation causes people to eat more through the
day. It also makes food with a high calorie count more attractive. Be aware
though sleeping too much can produce the same results.

Take your time when eating.
If you rush your meals, you will likely eat more, as you don't give your
stomach time to let your brain know that it's full. Chew food slowly and
concentrate on what you're eating.

Introduce intervals in your cardio routine.
By introducing short rest periods in your full-force cardio, you will make
the most of the reduction of your ghrelin level, which will in turn
suppress your appetite.

Brushing teeth.
When you experience a big craving, brush your teeth. The taste will let
your mind believe that you've eaten something. Since eating after brushing
your teeth will make food taste terrible, it will also put you off food for
a few hours.

Keep busy.
Boredom is a big cause of overeating. Having too much idle time will
probably let you fill it with eating. Remain active throughout the day,
both when you're at home or at work. Mix things up by meeting with people,
taking short walks, or doing activities where you need your hands.

Stress management.
Any diet will be killed if you eat because you're angry, sad, or simply
stressed out. With stress, the body overproduces hormones that create a
feeling of hunger. This is why dealing with bad news by reaching for ice
cream or cookies has become so common.

DISCLAIMER

Weight loss results vary greatly depending on the individual's lifestyle, food intake, metabolism, physical activity, and genetics. We do not guarantee any specific results. This website does not provide medical advice. All information contained on this website is for educational purposes only.
Always consult a qualified medical professional before beginning any weight loss, diet, or exercise program.